Office seating

Reducing back pain while sitting in office chairs

Essential office chair advice

Sitting in office chairs for prolonged periods can cause low back or neck pain. A static posture that increases stress in the back, neck, shoulders and in particular, can add pressure to the back muscles and spinal discs.

Slouching will overstretch the spinal ligaments and strain the muscles.

Top six guidelines for office chairs

An ergonomic office chair is a tool that can maintain good posture while sitting. However, simply owning an ergonomic office chair is not enough – it is also necessary to adjust the work station properly.1 Elbow measure
If your elbows are not at a 90-degree angle, move your chair either up or down.2 Thigh measure
Check that you can easily slide your fingers under your thigh at the leading edge of the chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If there is more than a finger width between your thigh and the chair, you need to raise the desk/work surface so that you can raise your chair.3 Calf measure
With your bottom against the chair back, try to pass your clenched fist between the back of your calf and the front of your chair. If you can’t do that easily, the chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair.4 Low back support
Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire.5 Resting eye level
If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce neck strain.6 Armrest
Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your neck and shoulders and it should make you less likely to slouch forward in your chair.

Avoid static posture while sitting in office chairs

Finally, no matter how comfortable you are in your office chair, prolonged, static posture is not good for your back and is a common contributor to back problems and muscle strain. Try to remember to stand, stretch and walk for at least a minute or two every half hour, promoting healthy blood flow that brings important nutrients to all the spinal structures.

A Sit-Fit air cushion or seat wedge can keep your back mobile and aid good posture. See them in clinic reception.